Grilled Sardines with Bean Sprout Salad
Prep
15 mins
Cook
12 mins
Servings
4
Difficulty
Easy
This is one of my favorite quick weeknight dinners because it comes together in under thirty minutes and tastes absolutely restaurant quality. Fresh sardines are incredibly affordable compared to other fish, and they're packed with omega 3 fatty acids that are wonderful for your heart and brain. The crispy grilled sardines pair beautifully with a bright, crunchy bean sprout salad dressed in a tangy ginger vinaigrette. Bean sprouts add such lovely texture and are full of vitamins and enzymes. It's the kind of meal that feels special enough for guests but simple enough that you won't stress in the kitchen.
Ella x
Ingredients
- 8fresh whole sardines(cleaned and gutted)
- 710 mlbean sprouts(rinsed and patted dry)
- 4 tablespoonsextra virgin olive oil
- 3 tablespoonsfresh lemon juice
- 1 tablespoonfresh ginger(minced)
- 2 tablespoonsrice vinegar
- 2garlic cloves(minced)
- 1 tablespoonsesame oil
- ½ teaspoonsea salt
- ¼ teaspoonblack pepper
- 4red radishes(thinly sliced)
- 59 mlfresh cilantro(chopped)
Detail level
Instructions
- 1
Heat your grill to medium-high heat (around 400°F). While the grill preheats, pat the sardines completely dry with paper towels and brush them lightly with 1 tablespoon of olive oil on both sides. Season generously with salt and pepper.
Tip: Dry sardines prevent sticking and help achieve better grill marks.
- 2
In a small bowl, whisk together 3 tablespoons olive oil, lemon juice, minced ginger, rice vinegar, minced garlic, and sesame oil to create the vinaigrette. Set aside.
Tip: Make the dressing while the grill heats for efficiency.
- 3
Place sardines on the hot grill grates and cook for 5-6 minutes per side without moving them too frequently. They should have golden grill marks and the flesh should flake easily when pierced with a fork.
Tip: Sardines cook quickly, so watch them carefully to avoid overcooking and drying them out.
- 4
In a large mixing bowl, combine the rinsed bean sprouts, sliced radishes, and fresh cilantro.
Tip: Prepare the salad components while the sardines finish cooking.
- 5
Pour the vinaigrette over the bean sprout mixture and toss gently but thoroughly, ensuring all vegetables are well coated.
Tip: Toss just before serving to keep the bean sprouts crisp.
- 6
Divide the bean sprout salad among four serving plates, creating a bed in the center of each plate.
- 7
Carefully transfer the grilled sardines from the grill to the plates, arranging 2 sardines per serving on top of or alongside the salad.
Tip: Use a wide spatula to prevent the delicate fish from breaking.
- 8
Drizzle any remaining vinaigrette over the sardines and serve immediately while the fish is still warm.
Tip: The contrast of warm sardines and cool salad creates an excellent eating experience.
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